Food was originally fermented to make it last longer. Eating fermented foods also contributes to healthy intestinal flora. These bacteria are very important for good health because they regulate digestion, stabilize blood sugar levels and are very nutritious. In Asian countries such as India, Pakistan and Korea, fermented foods such as chutney, miso and kimchi have been on the daily menu for centuries. What is so special about fermented products? And why is it so important to regularly include fermented foods in your diet?
Contents:
- What is fermented food?
- Digestive enzymes
- Why should you use fermented foods?
- Examples of fermented foods and drinks
- Do it yourself?
What is fermented food?
Fermentation was originally used solely to extend the shelf life of food and drinks. Later it was discovered that there were also health benefits associated with fermenting food and drinks.
Lactic acid-producing bacteria convert starch and sugars in food and drinks into lactic acid, which inhibits putrefactive bacteria.
Digestive enzymes
Chemical conversions take place through fermentation. This changes the food into more digestible components that provide digestive enzymes, as well as good bacteria and nutrients.
Fermentation is derived from the Latin word fermentare , which means to ferment.
Why should you use fermented foods?
- Fermented foods and drinks have a more intense flavor.
- Fermented food contributes to better digestion and healthy intestinal function, because fermentation increases the number of beneficial intestinal bacteria and enzymes.
- Nutrients are better absorbed by your body. By fermenting food, complex molecules are split into smaller molecules and pre-digestion of the food takes place, which increases its absorption.
- Fermentation also ensures healthy intestinal flora (this occurs when there is a good balance between healthy and pathogenic bacteria). A healthy intestinal flora is very important for your immune system, which is responsible for your defense against diseases. Healthy intestinal flora also facilitates the detoxification of harmful substances – such as metals and pesticides – in your diet.
- Vitamins and minerals work better by consuming fermented foods. Enzymes are created through fermentation. And vitamins need enzymes to work.
- Fermented foods increase alkaline power; this is the ability to neutralize acids. A favorable acid balance is very important for good health. An optimal acid balance helps ensure that you feel fit and energetic.
Examples of fermented foods and drinks
- Sauerkraut. This is probably the best known example. In the Netherlands it is mainly eaten as a hearty winter meal, often as a stew with smoked sausage. But why not eat it in the summer too? You can make so many more dishes with sauerkraut. You can eat it for lunch with a sandwich, you can make a casserole with it and even a delicious sauerkraut salad. If you find sauerkraut too sour, you can rinse it slightly under the running tap before preparation.
- Kefir. A kind of slightly sour milk drink that resembles yogurt.
- Miso. A fermented paste made from soybeans, rice (or sometimes barley) with salt and koji spores (a type of fungus). Miso soup is of course well known; Japanese people like to eat miso soup with white rice for breakfast. Miso can also be added to sauces or salad dressings. However, never let miso paste boil, because then it will taste less good.
- Tempeh or tempeh is a cookie made from soy beans. It has a neutral taste. It is a versatile food because it absorbs flavors well. It is also a meat substitute.
- Chutneys. Chutney is a puree of fruit; it is fermented with spices. It is served as a side dish.
Miso soup / Source: Ish-ka, Wikimedia Commons (Public domain)
Do it yourself?
Fermented foods are widely available in health food stores or organic stores. Perhaps reading this article has inspired you to want to ferment your own food. It is not that difficult to ferment food yourself. On the Internet you will find numerous recipes for doing it. And practically everything can be fermented: cucumbers, beetroot, tomatoes, fruit, peppers, carrots, fish, yogurt, you name it.
